The Force-Velocity Curve

Power is the basis upon which all human movement is founded. Specifically, every single human movement is a unique blend of both force and velocity. Here, force refers to the ability to display strength, whereas velocity is the ability to display speed. 

These concepts of force, velocity and power and intuitively expressed in the "Force-Velocity Curve". Here it is below:

You'll notice that on each point of the curve, a certain mix of "speed" and "strength" are displayed. The 5 most important of these "mixes" are:

• Strength: The ability to produce maximal force without care for the speed at which the implement is moved. Examples include the typical powerlifts ie. back squats.
• Strength-Speed: More emphasis on strength than speed, but speed is still an important factor. Examples here include olympic lifting, where the weight on the bar is the most important but success still relies somewhat on the speed the bar is moved.
• Power: Power is a typically misunderstood concept. Power describes an equal blend of speed and strength. This would include things like resisted sprints and weighted jumps. Both the speed and weight/force heavily determine an individual's success.
• Speed-Strength: This includes mostly speed-based exercises with minimal strength demands. A good example here is a vertical jump. The ground contact times here must be quick, but enough force is required to overcome one's bodyweight. Since the resistance is limited to just bodyweight, there is more emphasis put on speed.
• Speed: These movements are purely relied on how fast you perform them. This includes sprinting and all types of assisted jumps, which lower the force required to overcome the necessary resistance (in most cases this resistance would just be bodyweight). 

It is a very common mistake for trainees to aim to improve ALL parts of the force-velocity curve at the same time. In almost all cases, this will be impossible to do if you want to reap real results. Most programs do not have the room for such high volumes, and trying to pursue multiples goals at once will lead you to inadequate accomplishment in each endeavor. Trainees are MUCH better off specializing in 1-3 of these points on the curve at a time, and then periodically rotating their priorities (basically periodization).

Beginner trainees should spend 1-2 years working in ONLY the strength part of the force-velocity curve. Once a decent strength base has been built, it can then be converted into power, athleticism etc. by slowly incorporating more speed-like movements. 

For all other trainees, NOT focusing on ALL the points of the force-velocity curve at some point in time WILL lead to a plateau. Refer to the graph below:

If ONLY power is increased without also increasing maximal strength or maximal speed, the force-velocity curve will become a straight line. Since the curve can never be convex in shape, the trainees power gains are now plateaued and will NOT increase. That is why ALL points on the curve must be addressed at some point in time. If a trainee accomplishes this with proper programming, the entire curve will shift and the trainees' athletic abilities will increase!

Theoretically, there is no limit on how far right this curve can shift. Of course, genetic limits will eventually halt progress, but there is certainly potential for ALL trainees to make significant progress on strength, power and speed continuously. 

- Hawtsauce